Meditation is widely acknowledged and accepted as an alternative treatment for enhancing mental health. There is a wide variety of meditation techniques, but at the core, it involves intentional practices that lead to improved attention to the present moment and increased self-awareness.
The benefits of meditation become more profound and more apparent over time, but it must be performed consistently for the full benefits. If you are a meditation newbie, figuring out how to make meditation a daily habit can be challenging for some people. Let’s explore how to make meditation a regular habit.
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Benefits of Meditation Every Day
Much scientific research supports that meditation can decrease stress and anxiety, boost focus and concentration, and create a sense of calm and contentment, improving our quality of life. For instance, this study showed that daily practice decreases negative moods and anxiety and improves attention and memory in only four weeks.
In another study, mindfulness practice was shown to be beneficial in treating depression, addiction, and pain management. And finally, this study links meditation to better physical health due to decreased stress. The chart below lists both the mental and physical benefits.
| Mental Benefits | Physical Benefits |
| Reduce Stress | Improved Immunity |
| Reduce Anxiety | Better Pain Management |
| Reduce Depression | Lower Blood Pressure |
| Increased Self-Awareness | Higher Quality Sleep |
| Improved Concentration | Better Pain Management |
To access the benefits of meditation, try these convenient online guided meditations offered at various times to fit your schedule.
How to Make Meditation a Habit
If you want to experience all the benefits of meditation, forming a genuine habit is the best way to establish a daily meditation practice. You expend mental energy when you consciously have to remember to do everything.
Once your subconscious takes over, you automatically perform activities without even thinking about it. There are many ways to make your meditation practice a part of your daily routine. The following suggestions will help you establish the habit of meditation more easily in your daily routine.
1. Establish a Consistent Routine
The first thing you need to do is allocate a specific time for your daily meditation practice. Whether it’s early morning or before bed, choose the best time that works best for you. By designating a particular time, you create a sense of routine and make meditation a non-negotiable part of your daily life.
2. Start With Short Sessions
Begin with shorter meditation sessions, especially if you’re new to the practice. Five to ten minutes of meditation can make a big difference in your day. As you become more comfortable, gradually increase the duration of your sessions. Remember, consistency is more important than the length of each individual meditation session.
3. Incorporate Into an Existing Routine
One of the best ways to make meditation a daily habit is by integrating it into your existing routine. For example, you can meditate right after brushing your teeth or before starting your workday. By linking meditation to an already established habit, you’re more likely to remember and prioritize it in your daily life.
4. Use Technology
In our fast-paced modern life, it’s easy to forget our intentions. Use technology to set reminder alerts on your phone or your digital calendar to nudge you toward your meditation time. These gentle prompts will serve as a helpful cue to practice mindfulness and stay committed to your daily meditation habit.
5. Determine the Right Type
Explore different types of meditation techniques and find the one that resonates with you the most. Whether it’s mindfulness meditation, loving-kindness meditation, or walking meditation, each meditation technique offers unique benefits. Trying out various approaches will help you discover what works best for your specific needs, making it more likely that you will stick to it on a regular basis.
6. Create a Meditation Space
Create a dedicated space in your home or workplace. It doesn’t have to be elaborate or large; even a small corner with a meditation cushion or a comfortable chair will suffice. This designated area will serve as a reminder and invitation to engage in your daily meditation practice.
7. Seek Guidance if Needed
If you’re new to meditation or find it challenging to establish a regular meditation practice, consider seeking guidance from a meditation teacher or taking a meditation course. They can provide valuable insights, answer your questions, and offer support on your meditation journey.
8. Create a Morning Routine
Consider starting your day with a morning meditation. If you’re a morning person, this can be a great way to set a positive tone for the rest of the day. By dedicating a few minutes of your morning to meditation, you’ll cultivate a sense of calm and clarity that can carry you through any challenges that come your way.
9. Incorporate it During Lunch
If mornings are too hectic for you, consider using your lunch break as a dedicated meditation time. Find a quiet spot in your workplace or head outdoors to a park bench in a peaceful area. Use this time to recharge, center yourself, and gain perspective amidst the busyness of your day.
10. Integrate at Bedtime
Consider incorporating meditation into your evening routine as a way to wind down and prepare for a restful night’s sleep. Engaging in a short meditation session before bed can help calm your mind, release tension, and promote a deeper sense of relaxation. This practice can greatly contribute to better sleep quality and overall well-being.
11. Use Guided Meditations
Guided meditations are an excellent resource, especially for beginners. They provide step-by-step instructions and soothing guidance that can help you stay focused and engaged during your meditation sessions. You can find a variety of guided meditations online or through meditation apps like Insight Timer.
12. Be Kind to Yourself
It’s natural to face moments when meditation feels challenging or when life gets in the way. Silence your inner critic and approach these moments with greater compassion and understanding. Remember that meditation is a practice, and each session is an opportunity for growth. Embrace the process, including the ups and downs, and be patient with yourself along the way.
13. Start With Mental Noting
Mental noting is a good way to meditate when you feel like you cannot meditate. With this simple tip, you calmly observe and label your present experience with one word. You do not analyze or judge the experience. If you say “pain,” you do not try to figure out the cause of the pain. Mental noting is very effective during meditation because it prevents you from getting carried away by your thoughts.
14. Do Not Skip a Day
On days when you feel like you do not have enough time, don’t skip your meditation session entirely. Instead, opt for a short meditation, even if it’s just a one minute or two. Establishing this tiny habit is very effective for consistency. By maintaining the new habit of meditating every day, even for a brief period, you’ll continue to strengthen your meditation routine. Try a habit journal for a research-backed guided experience for making meditation a daily habit.
15. Get Comfortable
The best meditation sitting position is the one you are most comfortable in. Consider the sitting pose as merely a suggestion. You will reap the benefits of daily meditation even if you are not sitting in the suggested pose. Just get into a comfortable position to easily relax and breathe. So, whether sitting on a chair or lying down on comfortable cushions, find the most comfortable position for you.
16. Take the Pressure Off
When you start meditating, the mind wanders, and that’s perfectly normal. When you notice your thoughts drifting, gently bring your focus back to your breath or a particular object of meditation. Take the pressure off yourself, become a curious observer, and watch your thoughts. Over time, this is how you cultivate self-awareness and gain new insights.
Summary: How To Make Meditation A Daily Habit
In conclusion, the most important thing is to approach meditation with an open mind. With consistent practice, you’ll develop strong meditation habits that become an integral part of your daily routine. By dedicating time to this very simple practice, you can effectively lower stress, promote peace of mind, and improve overall wellness.
Making meditation a part of your daily routine is crucial for maintaining a healthy state of mind. Experiment with different meditation methods to discover the most beneficial ones. You can reap the numerous benefits of a clearer, more relaxed mind through consistent practice. So good luck with your meditation practice, and may you find profound fulfillment through this simple yet powerful practice.
